Calorie Calculator
🇨🇦 Canada version
A Canadian Nutrition Facts table lists Calories, with kilojoules optional, so this page gives results in kcal. Start from age, gender, height in feet and inches and weight in pounds. The result is a resting figure, a daily target, and grams of protein, carbohydrate and fat.
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Advanced Nutrition & Calorie Tracker
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Energy is shown as Calories (kcal), as food labels here give it. 1 kcal = 4.184 kJ. The Nutrition Facts table must show Calories. Kilojoules are optional, in brackets after the Calories.
Understanding Your Results
Canada rules and figures
- The CFIA says the Nutrition Facts table must show Calories, with kilojoules optional and placed in brackets after the Calories.
- Section B.01.401 of the Food and Drug Regulations sets out the Nutrition Facts table, so this page reports energy in kcal only.
- The Canadian page begins with weight in pounds and height in feet and inches, using 150 lb and 5 ft 7 in as the sample profile.
- A loss or gain goal changes the daily target by 500 kcal, which is the figure the example uses to reach 1,308 calories.
Sources: CFIA: Information within the Nutrition Facts table (checked 2026-11-08); Food and Drug Regulations B.01.401 (checked 2026-11-08)
How the calorie calculator works
The selected equation gives resting calories, an activity factor from 1.2 to 1.9 turns that into daily calories, and a loss or gain goal changes the target by 500. Grams of protein, fat and carbohydrate are then fixed shares of the target.
BMR = 10 × 63.5 + 6.25 × 162.56 − 5 × 35 − 161 = 1,315; daily calories = 1,315 × 1.375 = 1,808; Lose weight target = 1,808 − 500 = 1,308
- The page begins in pounds for weight and feet and inches for height, and converts both to metric before applying the equation.
- Results are shown as plain kcal, which is what the Calories line of a Nutrition Facts table reports.
- Protein is 25% of the target at 4 kcal a gram, fat is 30% at 9 kcal a gram, and carbohydrate is the other 45% at 4 kcal a gram.
- The kilojoule figure is not displayed on this page, though the tool holds energy as kcal and could convert at 4.184 kJ per kcal.
- Fibre is set at 0.5 g per kilogram you weigh, and the page works water out as 35 mL times your kilograms.
How to use the calorie calculator
- Enter personal details. Type age, pick male or female, then enter height as feet and inches and weight in pounds. Switch units with the small lists if you prefer centimetres or kilograms.
- Select activity. Choose from Sedentary at 1.2 up to Extremely active at 1.9. Lightly active at 1.375 is chosen first.
- Choose a goal. Maintain weight leaves the figure alone. Lose weight and gain weight shift it by 500 calories a day.
- Switch the formula if you like. Compare Mifflin-St Jeor with Harris-Benedict, or enter a body fat percentage and use Katch-McArdle.
- Adjust macro grams. In Settings, type protein or fat grams to replace the default shares. Carbohydrate fills the rest.
Example: A 35-year-old woman, 140 lb, 5 ft 4 in, maintaining weight
Lightly active with Mifflin-St Jeor gives a BMR of 1,315 kcal and a TDEE of 1,808 kcal, so 1,808 is the maintenance goal. Macros are 113 g protein, 203 g carbohydrate and 60 g fat, alongside 32 g of fibre and 2,223 mL of water. Choosing Lose weight instead lowers the goal to 1,308 kcal.
When to use the calorie calculator
- Comparing equations for the same person. Switch the BMR formula and watch the maintenance figure move by about 65 kcal between Mifflin and Harris-Benedict.
- Turning a goal into gram targets. Read protein, carbohydrate and fat grams for the goal calories instead of working out the percentages by hand.
- Using a body-fat reading. Enter a body fat percentage under Katch-McArdle if you have a measurement and want the lean-mass-based estimate.
- Logging meals against the target. On the Meal Tracker tab, add foods from a built-in list of ten and compare the day's calories with the goal.
What the calorie calculator does not do
- The loss and gain goals always shift energy by exactly 500 kcal (2,092 kJ), whatever your size, and the 1 lb (0.5 kg) a week label is a rule of thumb rather than a prediction.
- The Meal Tracker uses a built-in list of ten foods only, such as chicken breast, brown rice and avocado half; there is no food database search beyond that.
- A meal you remove moves to a Recently deleted list under Today's Meals, where it can be restored.
- The Insights text on the Progress tab, such as the on-track message, is fixed wording rather than derived from your data.
- Foods and logged meals are held in kcal and converted to kJ for display, so a kJ total can differ by a unit from a label that rounds before converting.
When something else is a better fit
- When you want to set protein, carb and fat ratios by percentage or diet style, use the Macro Calculator.
- When you want calories burned by a specific workout, use the Exercise Calories Calculator.
- When you need a calorie plan for a medical condition, use a registered dietitian, who works from your tests and history rather than a general equation.
Questions about the calorie calculator
Why does this page show Calories and not kilojoules?
A Nutrition Facts table in Canada must show Calories, and kilojoules are optional, so the page follows the same convention. A kcal result is the number you would compare with a pack.
Are Calories the same as kcal?
Yes. The Calories on a Nutrition Facts table mean kilocalories, which is the unit this tool uses throughout.
Can I use kilograms and centimetres?
Yes. The small unit lists switch weight to kg or stones and height to centimetres, and the tool remembers what you choose.
How are the 113 g of protein worked out?
The example maintenance figure of 1,808 kcal is multiplied by 25% and divided by 4 kcal per gram, which gives about 113 g.
Should I follow the result without checking with a doctor?
The figure is a general estimate. If you have a medical condition, take medicines, or are pregnant, ask your doctor or a registered dietitian before you change how much you eat.